Many people begin practicing yoga as a way to cope with feelings of anxiety.

Interestingly enough, there is quite a bit of research showing that yoga can help reduce anxiety.

In one study, 34 women diagnosed with an anxiety disorder participated in yoga classes twice weekly for two months.

At the end of the study, those who practiced yoga had significantly lower levels of anxiety than the control group ().

Another study followed 64 women with post-traumatic stress disorder (PTSD), which is characterized by severe anxiety and fear following exposure to a traumatic event.

After 10 weeks, the women who practiced yoga once weekly had fewer symptoms of PTSD. In fact, 52% of participants no longer met the criteria for PTSD at all ().

It’s not entirely clear exactly how yoga is able to reduce symptoms of anxiety. However, it emphasizes the importance of being present in the moment and finding a sense of peace, which could help treat anxiety.

Summary: Several studies show that practicing yoga can lead to a decrease in symptoms of anxiety.

Yoga is becoming increasingly common as an adjunct therapy to improve quality of life for many individuals.

In one study, 135 seniors were assigned to either six months of yoga, walking or a control group. Practicing yoga significantly improved quality of life, as well as mood and fatigue, compared to the other groups ().

Other studies have looked at how yoga can improve quality of life and reduce symptoms in patients with cancer.

One study followed women with breast cancer undergoing chemotherapy. Yoga decreased symptoms of chemotherapy, such as nausea and vomiting, while also improving overall quality of life ().

A similar study looked at how eight weeks of yoga affected women with breast cancer. At the end of the study, the women had less pain and fatigue with improvements in levels of invigoration, acceptance and relaxation ().

Other studies have found that yoga may help improve sleep quality, enhance spiritual well-being, improve social function and reduce symptoms of anxiety and depression in patients with cancer (, ).

Summary: Some studies show that yoga could improve quality of life and may be used as an adjunct therapy for some conditions.

In a 2005 study, 69 elderly patients were assigned to either practice yoga, take an herbal preparation or be part of the control group.

The yoga group fell asleep faster, slept longer and felt more well-rested in the morning than the other groups ().

Another study looked at the effects of yoga on sleep in patients with lymphoma. They found that it decreased sleep disturbances, improved sleep quality and duration and reduced the need for sleep medications ().

Though the way it works is not clear, yoga has been shown to increase the secretion of melatonin, a hormone that regulates sleep and wakefulness ().

Yoga also has a significant effect on anxiety, depression, chronic pain and stress — all common contributors to sleep problems.

Summary: Yoga may help enhance sleep quality because of its effects on melatonin and its impact on several common contributors to sleep problems.

Pranayama, or yogic breathing, is a practice in yoga that focuses on controlling the breath through breathing exercises and techniques.

Most types of yoga incorporate these breathing exercises, and several studies have found that practicing yoga could help improve breathing.

In one study, 287 college students took a 15-week class where they were taught various yoga poses and breathing exercises. At the end of the study, they had a significant increase in vital capacity ().

Vital capacity is a measure of the maximum amount of air that can be expelled from the lungs. It is especially important for those with lung disease, heart problems and asthma.

Another study in 2009 found that practicing yogic breathing improved symptoms and lung function in patients with mild-to-moderate asthma ().

Migraines are severe recurring headaches that affect an estimated 1 out of 7 Americans each year ().

Traditionally, migraines are treated with medications to relieve and manage symptoms.

However, increasing evidence shows that yoga could be a useful adjunct therapy to help reduce migraine frequency.

A 2007 study divided 72 patients with migraines into either a yoga therapy or self-care group for three months. Practicing yoga led to reductions in headache intensity, frequency and pain compared to the self-care group ().

Another study treated 60 patients with migraines using conventional care with or without yoga. Doing yoga resulted in a greater decrease in headache frequency and intensity than conventional care alone ().

Researchers suggest that doing yoga may help stimulate the vagus nerve, which has been shown to be effective in relieving migraines ().

Summary: Studies show that yoga may stimulate the vagus nerve and reduce migraine intensity and frequency, alone or in combination with conventional care.